Monday, December 31, 2012
Sumo Deads & Upper Body
1)Sumo deadlifts: 135x5-155x5-175x5-195x3-205x1
2a)1 arm shoulder press: 30x5-35x5-35x5-30x7
2b)Wide grip pullups: 4 sets of 6
3)
Battle ropes x20
Jump squats x10
3x
2a)1 arm shoulder press: 30x5-35x5-35x5-30x7
2b)Wide grip pullups: 4 sets of 6
3)
Battle ropes x20
Jump squats x10
3x
Sunday, December 30, 2012
DEC 24-29TH
MONDAY
1)Squats: 155x5-5-5
2a)Pullups wide grip 4x6
2b)1 arm DB shoulder press: 30x7-6-6-6
3)Ab wheel negative rollouts: 3x8
4)Kettlebell swings: 3x20 w/30lbs
WEDNESDAY
1)Trap bar deadlift: 155x5-175x5-175x5
2a)1 arm DB row: 50x8-8-8-8
2b)Pushups w/feet on bench: 8-8-8-8
3)Hanging leg raises: 3x10
4)Back extensions: 2x15
FRIDAY
1)Front loaded reverse barbell lunge: 85x6-6-6
2a)BB overhead press with fat gripz: 65x5-75x5-75x5-70x5-70x5
2b)Neutral grip weighted pullups: 4x5 w/15lbs
3)Single leg glute bridges foot elevated: 3x10
SATURDAY
Sled push sprints x10
Farmer's walks w/60lb kettlebells x3
1)Squats: 155x5-5-5
2a)Pullups wide grip 4x6
2b)1 arm DB shoulder press: 30x7-6-6-6
3)Ab wheel negative rollouts: 3x8
4)Kettlebell swings: 3x20 w/30lbs
WEDNESDAY
1)Trap bar deadlift: 155x5-175x5-175x5
2a)1 arm DB row: 50x8-8-8-8
2b)Pushups w/feet on bench: 8-8-8-8
3)Hanging leg raises: 3x10
4)Back extensions: 2x15
FRIDAY
1)Front loaded reverse barbell lunge: 85x6-6-6
2a)BB overhead press with fat gripz: 65x5-75x5-75x5-70x5-70x5
2b)Neutral grip weighted pullups: 4x5 w/15lbs
3)Single leg glute bridges foot elevated: 3x10
SATURDAY
Sled push sprints x10
Farmer's walks w/60lb kettlebells x3
Monday, December 17, 2012
Deload
I've been training hard for the last 6 weeks, so this week I've decided to take do a deload. I'll be doing full body workouts, which I'm going to continue with for the rest of the year, doing a little less volume and heavier weights. Then I'm going to start a program of Jason Ferrugia's that I purchased a while back called "Uncaged". I've not been following a structured plan for the past month or so, so I'm looking forward to it! :) Be back next week!
Friday, December 14, 2012
DEC 10-15 Training
MONDAY UPPER
1)Hang power snatch: 75lbs 3x5
2)Strict barbell press: 75x6-6-6/65x6
3a)Pullups wide grip: 5x5
3b)Bench press: 95x6-105x4-105x4-95x8
4a)Tbar row: 55x7/55x7/55x6+45x6(drop set)
4b)Lateral raises: 15x10-10
Abs
Finisher: 3 minutes as many rounds as possible- 5 pushups/10 crossovers
(Forgot how many rounds I got!)
WEDNESDAY LOWER
Lost the paper I wrote down my weights and reps on! But here's what exercises I did and what I can remember of weights:
1)Front squats: 115x6-6-6/ 95x10 or 12?
2)Trap bar deadlift(handles facing down): worked up to 175x6
3)Barbell glute bridge: worked up to 195x6
4a)Walking lunges: w/30lbs each hand -3 sets of 8
4b)Ab wheel rollouts: 2x8 negatives, 1x15 on knees
FINISHER:
6-5-4-3-2-1 Lunge jumps(each leg)
+ 20 double unders between sets
Time=4:51
FRIDAY UPPER
1)Handstand pushups: 4x6
2)Pullups: 30 rep goal, 30 second rest: 10-5-4-4-3-4
3)As many sets in 12 minutes:
1 arm DB row: 45lbs x6 (should've went heavier)
DB chest press: 40lbs x6
= 8 sets
Finished up with a few sets of bicep curls,TRX triceps extensions, and abs :)
SATURDAY CONDITIONING:
6 rounds:
90lb sled push 30 yds
20 battle rope slams
60lb kb farmer's walks
50 swings for time w/35lbs-1:49
Single leg hip thrusts
1)Hang power snatch: 75lbs 3x5
2)Strict barbell press: 75x6-6-6/65x6
3a)Pullups wide grip: 5x5
3b)Bench press: 95x6-105x4-105x4-95x8
4a)Tbar row: 55x7/55x7/55x6+45x6(drop set)
4b)Lateral raises: 15x10-10
Abs
Finisher: 3 minutes as many rounds as possible- 5 pushups/10 crossovers
(Forgot how many rounds I got!)
WEDNESDAY LOWER
Lost the paper I wrote down my weights and reps on! But here's what exercises I did and what I can remember of weights:
1)Front squats: 115x6-6-6/ 95x10 or 12?
2)Trap bar deadlift(handles facing down): worked up to 175x6
3)Barbell glute bridge: worked up to 195x6
4a)Walking lunges: w/30lbs each hand -3 sets of 8
4b)Ab wheel rollouts: 2x8 negatives, 1x15 on knees
FINISHER:
6-5-4-3-2-1 Lunge jumps(each leg)
+ 20 double unders between sets
Time=4:51
FRIDAY UPPER
1)Handstand pushups: 4x6
2)Pullups: 30 rep goal, 30 second rest: 10-5-4-4-3-4
3)As many sets in 12 minutes:
1 arm DB row: 45lbs x6 (should've went heavier)
DB chest press: 40lbs x6
= 8 sets
Finished up with a few sets of bicep curls,TRX triceps extensions, and abs :)
SATURDAY CONDITIONING:
6 rounds:
90lb sled push 30 yds
20 battle rope slams
60lb kb farmer's walks
50 swings for time w/35lbs-1:49
Single leg hip thrusts
Friday, December 7, 2012
Wed-Fri-Sat
Wed Dec 5
1)Squat:135x5/145x5/160x5/160x5
2)Conventional Deadlift: 155x5/175x5/175x5(have gotten weak on these since using the trap bar!)
3)Barbell hip thrust(upper elevated): 135x8-8-8-8
4)Calf raises: 3x20
5)Negative ab wheel rollouts: 3x8
FINISHER:
3 rounds-
30 double unders
20 walking lunges w/35lb plate overhead
Friday Dec 7
1)Handstand pushups: 5x5
2)L-Pullups: (Rest pause) 6-6-5-4-3-1 =25 reps
3)Dips: (Rest pause) 10-8-7-5 =30 reps
4a)DB incline chest press: 40x8-8-8-8
4b)Inverted rows: 4 sets of 12
5)DB bicep curls: 2x10/1x12
6)Abs: ball pikes 3x12, bench hip raises 2x15
Saturday Dec 8
Sled pushes 10x~30 yds, short rests
10->1
Squat jumps
Swings (35lbs)
1)Squat:135x5/145x5/160x5/160x5
2)Conventional Deadlift: 155x5/175x5/175x5(have gotten weak on these since using the trap bar!)
3)Barbell hip thrust(upper elevated): 135x8-8-8-8
4)Calf raises: 3x20
5)Negative ab wheel rollouts: 3x8
FINISHER:
3 rounds-
30 double unders
20 walking lunges w/35lb plate overhead
Friday Dec 7
1)Handstand pushups: 5x5
2)L-Pullups: (Rest pause) 6-6-5-4-3-1 =25 reps
3)Dips: (Rest pause) 10-8-7-5 =30 reps
4a)DB incline chest press: 40x8-8-8-8
4b)Inverted rows: 4 sets of 12
5)DB bicep curls: 2x10/1x12
6)Abs: ball pikes 3x12, bench hip raises 2x15
Saturday Dec 8
Sled pushes 10x~30 yds, short rests
10->1
Squat jumps
Swings (35lbs)
Monday, December 3, 2012
Upper Body
1)Hang power snatch 80x3-3-3
2)Strict BB press: 75x6-5-5-5
3a)Bench press: 95x6-105x5-5-95x8 WEAK! :(
3b)Neutral pullups: 8-8-8
4)1 arm rows: 65x8-55x10-10
5)Lateral raises: Drop sets x2
6)Hanging leg raises 4x10
Finisher: battle ropes and pull-aparts
2)Strict BB press: 75x6-5-5-5
3a)Bench press: 95x6-105x5-5-95x8 WEAK! :(
3b)Neutral pullups: 8-8-8
4)1 arm rows: 65x8-55x10-10
5)Lateral raises: Drop sets x2
6)Hanging leg raises 4x10
Finisher: battle ropes and pull-aparts
Saturday, December 1, 2012
Conditioning & Other Stuff
1)Hang power clean practice
2)Heavy sled pushes x5 (worked up to 225lbs)
3)Light sled pushes + Farmer's walks w/60lbs each hand x5 rounds
4)Seated calf raises/Single leg glute bridges
5)Single leg back extensions 2x10
2)Heavy sled pushes x5 (worked up to 225lbs)
3)Light sled pushes + Farmer's walks w/60lbs each hand x5 rounds
4)Seated calf raises/Single leg glute bridges
5)Single leg back extensions 2x10
Bodyweight Upper Body Workout
1)Handstand pushups:
5x5
2)Pullups(overhand grip on bar): Rest pause(goal 25 reps), 30seconds rest: 10-5-4-3-3
3)Bar Dips:(Rest pause, goal 30 reps)10-8-6-6
4a)Pushups: x10
4b)Inverted Rows: x12 (4 sets)
5)Decline situps: 3 x15
Finisher:
5 minute burpee pullups, amap(as many as possible)
=30 reps
2)Pullups(overhand grip on bar): Rest pause(goal 25 reps), 30seconds rest: 10-5-4-3-3
3)Bar Dips:(Rest pause, goal 30 reps)10-8-6-6
4a)Pushups: x10
4b)Inverted Rows: x12 (4 sets)
5)Decline situps: 3 x15
Finisher:
5 minute burpee pullups, amap(as many as possible)
=30 reps
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